Lose weight by compounding consistency.
🧠Plus: A training tip, writing for weight loss and a food prep tip.
Hey — It’s Dean.
Welcome to the 131st consecutive edition of the PWL newsletter.
And if you are playing along at home, this is also my 1332nd day in a row showing up to do my 10 essential daily habits.
By repeating my perfect day 1332 times, I have created something remarkable.
OK enough humble bragging. Let’s offer some value.
Here are 5 simple but practical ideas to help you succeed at your weight loss goals.
[1] Compound consistency.
A consistent formula will give you consistent results.
In the intro to this newsletter, I mention two streaks. It’s the second one that you should make note of.
It’s the 1332nd consecutive day I have showed up to do my 10 essential habits.
On day one of my journey I hit on something that turned out to be a great idea in hindsight. I would identify 10 simple habits that I would do daily.
My theory was simple. If I figured out the right habits that skewed weight loss success in my favour and just kept doing them day after day for weeks, months and then years, great things could happen.
And it worked. I lost over 40lbs and have kept it off for almost 4 years.
When we think about compounding, we assume it only applies to money and interest. But it also applies to consistency. Weight loss magic happens when you start bundling those days you do your habits into weeks, months, then years and decades.
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Takeaway → What’s one habit you could start doing today that, when compounded over time, could have a profound impact on your weight loss goals?
[2] Writing for weight loss.
This is counter-intuitive, but the fastest way to lose weight is to sit down each day and deliberately reflect on the system and habits you have created and
write down what worked (self-recognition),
what didn’t (self-improvements)
and the principles you have uncovered that will contribute to your long-term success (self-discoveries)
I was resistant to this idea in the beginning, but I now understand how vital writing is to thinking clearly and rationally.
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Suggestion → To get started keep this very simple. Create a note in your favourite app and write down one thing you discover each day that you found valuable. It could be…
a win
an improvement
or a discovery.
The longer the streak you create, the more valuable the document becomes and the faster the progress you will make.
[3] Should you log your food?
Food logging is one of the most powerful habits you can do to skew the odds of weight loss success heavily in your favour.
But most people are resistant to food logging.
So let me frame this differently to help build a case why you should consider adopting this habit.
If you owned a business, would you track income and expenses?
Of course, you would. You can’t build a profitable business that endures if you don’t know exactly what money is coming in and what is going out.
A food log is the equivalent of this.
By tracking your eating investments (healthy foods you eat) and your expenses (the foods that make you fat) you can begin to uncover patterns and insights that will allow you to beginning building your version of a highly successful body.
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Suggestion → To get the process started sign up for a free version of My Fitness Pal. I’ve been using the free version for the past 5 years and it has allowed me to do everything I need to get the results I now have.
[4] Food prep tip.
When buying items in bulk, portion them into proper serving sizes before you freeze them.
I cook for one, so I have figured out optimal portion sizes for me. But if I have people over for dinner, I simply pull out the number of portions I require.
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Why this is super valuable → It will keep you from overeating. In my case, the more I make the more I will eat. So rather than rely on willpower, I eliminate my need to rely on it altogether by freezing proper portion sizes in advance.
[5] Training tip.
Do something while you are waiting in the clothes you are wearing.
There are many myths around training that need to be busted.
you don’t need to go to a gym to train.
you don’t need any equipment.
you don’t need to change into workout clothes.
you don’t need to sweat to have a great workout.
you don’t need to do your training all at once.
When you realize you can train anywhere at anytime using anything in your environment, it opens up tremendous opportunities to get into great shape with minimal time investment.
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Takeaway → Think of training like a puzzle. You can put the whole together in one sitting or you can do it in short spurts over the course of the day. The end result is the same either way.
That is all for today.
See you next Sunday my friend.
And hey — keep being awesome.
Dean 🇨🇦
If you are looking for more, here’s how I can help.
I do premium one-on-one coaching for those looking to lose at least 10% of unwanted body weight.
I have lost 23% of unwanted Dean and it has transformed my entire life.
Imagine how your life would change if you could lose 5%, 10% or more of unwanted you.
To learn more start here.
To learn more about how I can help you specifically, click here to book a live video call. It’s free.
PS. I’m also the proof that my approach works. And I have done this at an age (57) when people think such transformation is not possible.
